Conditioning:
150m Run
12 Sit-up Slammers (12/8) @ 2m
9 Back Squats (95/63)*
6 Behind-the-neck Shoulder Press (95/63)
3 Overhead Squats (95/63)
3 rounds for time
(10:00 cap)
*Must clean from floor, and place on back.
Strength:
Overhead Squat
1-rep max
Compare to Monday, 11 December 2017
Flexibility/Mobility:
Shoulder Smash – 1:00/side
Pike Stretch – 1:30
Overhead Distraction w/ External Bias – 1:00/side
Butterfly Stretch – 1:30
Post time, load, and experiences to comments
7:05 @ 53#
145# OHS
D.
CWOD. 7:02
Swod. 230#. 5# pr.
CWOD: 7:24- Rx weights but did Push Press behind neck instead.
SWOD- 130# – 17# PR
I just realized I’m a dummy and did 65#, not 63# for the CWOD. Oops.
CWOD 7:29 scaled with 65# for 40%
SWOD 145# with lots of mechanical issues
CWOD: 6:55 Rx
SWOD: 265 lbs (15 lbs PR)
*I also did push presses instead of shoulder press
CWOD: 7:29 with 33# for 44%
Russian KB swings with 45# KB
2 24” boxes for HSPU
SWOD: 78# (3 lb increment)
Worked late so did this at home.
CWOD: 7:29, Rx weight with some push presses, some shoulder presses
SWOD: 133#, 8# PR from February, same as pre-baby number.